Friday, August 26, 2016

Ice Cream Sounds SO GOOD...

BUT- did you know?
A half-cup of Haagen Dazs vanilla ice cream has 270 calories and 18 grams of fat. Once you get to more decadent flavors like chocolate chip cookie dough, the calorie count goes up to 310 with 20 grams of fat. Yikes!

Consider these:
-Protein Ice Cream: Combine your favorite protein powder of choice, 1/2 cup mixed berries,one banana and skim milk or water- blend and pop in the freezer!
-Cinnamon Apples: Peel, core and slice two apples, sprinkle the wedges with cinnamon and microwave for 10 minutes. Top with a dollop of greek yogurt!

These tasty alternatives will satisfy that craving AND taste delish!

Protein Bar Boredom Buster | No Bake Almond Fudge Protein Bars

1 cup oats, ground into a flour
1/2 cup quick oats
1/3 cup vanilla protein powder
1/2 cup crispy rice cereal
1/2 cup almond butter (or peanut butter)
1/3 cup honey
1 tsp. vanilla extract
Optional: 2-3 Tbsp. chocolate chips for melting

-Prepare a 9x5 loaf pan by spraying it with cooking spray. Set aside.
-In a medium-sized mixing bowl, combine oat flour, quick oats, protein powder, and crispy rice cereal. Mix until well combined and set aside.
-In a small pan over medium heat, add almond butter and honey, stirring until the almond butter is melted and fully combined with the honey. Stir in vanilla extract.
-Remove from heat and pour into the dry mixture. Stir until everything is fully combined.
-Pour into prepared loaf pan. Using a spatula or your hands, spread the mixture evenly in the pan, pressing down firmly.*
-Optional: place chocolate into a microwave safe bowl and nuke on high in 20 second intervals, mixing between each. When chocolate is fully melted, drizzle over the top of the packed mix using a spoon.

-Place pan into fridge and allow to cool for ~30 minutes before cutting into bars.

Don't Take Our Word For It...

“As a college athlete I already had base level knowledge of nutrition and fitness that has kept me in reasonable shape throughout my post college days.  However, I always knew my body was capable of more and that is what inspired me to reach out to Nikki for a nutrition consultation at The 12.  I have always been skeptical of paying for a nutritionist as most plans you see advertised tend not to be very individualized.  Within 10 minutes of meeting with Nikki my skepticism had turned to extreme optimism that she could lead me to achieving my goals.  I signed up that day.

I started the program at 15% body fat with a goal of reaching 10% over the next 8 weeks.  She took her time when preparing my meal plans to meet the needs of MY body and also explained everything about why and what we eat in a clear manner that didn’t seem overwhelming.  What I loved about the program was how much I was able to eat and still drop fat steadily.  I was never hungry and my energy was balanced throughout the day which made staying on plan much easier.  The nutrition plan is great but I also attribute a lot of my success to Nikki’s enthusiasm and genuine investment in my transformation.  With someone that cares so much for you, you never want to let them down.  

At the end of the 8 weeks I am happy to say I reached my goal of 10% and am planning to push further into single digits using the knowledge I have obtained.  I would highly recommend this program to anyone that is serious about seeing results.” –Scott F.

Grill Grub | BBQ Meatballs with Garlic and Lime Avocado Sauce

Meatball Ingredients:
2 lbs. ground turkey
1/2 medium red bell pepper, finely chopped
1 tbsp. ground cumin
1 tbsp. chili powder
2 cloves garlic, minced
1 tbsp. onion powder
Sauce Ingredients:
2-3 limes, juiced
1 tbsp. honey
1 small avocado
1 sprig cilantro, stems removed
1/4 tsp. garlic powder
Salt to taste

-In a large mixing bowl, combine all the meatball ingredients, kneading with your hands.
-Then mold the meatballs to about the size of a golfball. Place the meatballs on a hot grill and cook until they reach at least 165 F. on a meat thermometer.

-While the meatballs cook, combine all the sauce ingredients in a blender and blend until smooth. When the meatballs are done, serve them with sauce drizzled over the top or in a side dish for dipping.


Are you aware of what you are eating? We aren't talking about just what type of food it is, but rather- what is its nutritional breakdown?

Knowing what your food is made of and using that information to eat better is a huge step towards achieving your health and fitness goals. One of the best ways to do that is to begin tracking the macronutrients—protein, carbohydrates, and fats; as well as total calories—that make up what you already eat.

This simple step doesn't commit you to anything. It doesn't mean your life from here on out will be a never-ending diet, or that you'll have to buy separate food scales for the home, car, and office.

All it means is that whatever you choose to do next, you'll do it from a position of knowledge, and that is always a good thing.

Tuesday, August 23, 2016

Video Testimonial | Derek Graham, Co-Founder of The 12

The 12 Co-Founder Derek Graham shares his journey into health and wellness by revealing his personal challenges and his rock bottom moment that finally allowed him to break the cycle
and embrace a healthy lifestyle.

“I’m so grateful to be a part of a Movement that is changing lives. Nothing is more fulfilling than seeing others achieve optimum health and wellness. I’m inspired daily by our amazing members and their commitment to themselves and each other.” –Derek Graham, CSO and Co-Founder of The 12 


Wednesday, August 10, 2016

Video Testimonial | Group Trainer Sarah Gillette #ShareYourStory

In 2010, she was diagnosed with Celiacs Disease, PCOS, and Mild Insulin Resistance. After experiencing kidney failure and nearly losing her life, as well as riding the wave through many attempts at sobriety, Sarah embarked on her journey to finally being healthy in February 2013. She began living a Gluten free, sober, and active lifestyle, where she discovered her passion for life for the very first time. She started Community Beach Boot Camps in Huntington Beach and continued to elevate her involvement in the fitness world, eventually becoming an Indoor Cycling Instructor. Having overcome her own unique challenges, Sarah realized the impact she could have on other people’s lives by helping guide them on their own journeys to health and wellness. She was then inspired to complete courses on Fitness and Nutrition at Stratford Career Institute, which she did with honors. Sarah never had felt better spiritually, mentally, emotionally, or physically. She had lost a total of 50 lbs, adding on 20 lbs of lean muscle mass and remains focused daily on achieving new levels of optimum health and fitness for herself.

Sarah discovered The 12 in early 2015 and immediately knew this was where she wanted and needed to be. She began training every day for months and continued to see her physical and mental transformation evolve. Stubborn body melted right off and she was inspired by the connection of The 12’s community.

“My personal goal and commitment to The 12 and its community is to dedicate my heart and soul to each and every single person who chooses to train in our Afterburn Classes. Our members are not a number on a roster, but integral men and women who I look forward to pushing, inspiring, and supporting along their journey towards becoming the best versions of themselves.”